Every :90 x 6 (9:00) (ATHLETE CHOICE) 2 Hang Power Snatch + 1 Snatch from Floor OR 1 Hang Snatch + 1 Snatch from Floor + 3 Overhead Squat Barbell Bench (15:00) 1×3 @ 70% of 1RM (RIR 4-5) 1×3 @ 80% of 1RM (RIR 3-4) 1×3+ @ 90% of 1RM (RIR 2-3) METCON: (20:00) […]
METCON: (25:00) 5 Rounds: 200 M Run 8 Pull Ups (ADV: Chest to Bar Pull Up) 200 M Run 8 Toes to Bar 70 Double Unders (ADV: 60 Crossover Singles) Posterior Chain Accessory Work: (20:00) 3×8-12 Barbell Hip Extensions 3×8 EACH LEG — Staggered DB Stance RDL 3×12 Ring Face Pulls OPTIONAL ADDITIONAL WORK: A)
Lower Pushing Strength (A & B) (25:00) A) Back Squat (25:00) 1×3 @ 70% of 1RM (RIR 4-5) 1×3 @ 80% of 1RM (RIR 3-4) 1×3+ @ 90% of 1RM (RIR 2-3) After all squats are complete, perform… B) Bulgarian Split Squat 2x 6 Each Leg METCON: (16:00) Sprint Intervals: Every 4:00 x 4 20
Upper Strength Superset A) Shoulder Press 1×5 65% of 1RM (RIR 4-5) 1×5 75% of 1RM (RIR 3-4) 1×5+ 85% of 1RM (RIR 2-3) B) Pull Ups OR Chin Ups 1×5, 1×6, 1×8 *Work to a very heavy, VERY CHALLENGING set of 5, with clean technique Gymnastics Focus EMOM: EMOM 20: Min 1: 3 Ring
Lower Pulling Strength: (27:00 Clock) Every :90 x 6 (9:00) (ATHLETE CHOICE) 3 Power Clean OR 2 Clean + 2 Front Squat **If going off percentages, should be around 75% – 85% (Moderately Heavy) **build or stay at same weight STRAIGHT INTO… Deadlift (18:00) 1×5 65% of 1RM 1×5 75% of 1RM 1×5+ 85% of
Aerobic Base Development: (35:00) 3 Rounds: 800 M Run 50 Air Squats 200 M Run 30 Side Laying Oblique Crunch (15 ea side) Coach Led Mobility (10:00) 1:00 T-Spine Foam Roll 1:00 Pike Stretch 1:00 Pancake Stretch 1:00 ea leg — Banded Hip Flexor Stretch (2:00 total) 1:00 ea arm — Banded Front Rack Stretch
Every :90 x 6 (9:00) (ATHLETE CHOICE) 3 Power Snatch OR 2 Snatch + 2 Overhead Squat **If going off percentages, should be around 75% – 85% (Moderately Heavy) **build or stay at same weight Barbell Bench (15:00) 1×5 65% of 1RM 1×5 75% of 1RM 1×5+ 85% of 1RM METCON: (20:00) (Murph Prep) 5
METCON: Alternate Stations every 2:00 x 8 (16:00) A) 2:00 to complete: 200 M Run 20 Starfish Crunch B) 2:00 to complete: 15/12 Cal Bike 25′ Handstand Walk (ADV: 50′) **SCORE = Lowest time in all intervals Posterior Chain Accessory Work: (20:00) 3×8-12 Barbell Hip Extensions 3×10 Prone PVC Lift Off 3×12 Ring Face Pulls
Lower Pushing Strength (A & B) (25:00) A) Back Squat (25:00) 1×5 65% of 1RM (RIR 4-5) 1×5 75% of 1RM (RIR 3-4) 1×5+ 85% of 1RM (RIR 2-3) After all squats are complete, perform… B) Bulgarian Split Squat 2x 6 Each Leg METCON: (15:00) EMOM 15: Min 1: Row for Cals (Transition at around
STRICT PUSHING STRENGTH (15:00) 1) Choose 1 of the following: A) Find 1 RM weight strict Dip (on bull horn bars) B) 1 Max Set Dips on Rings or Bull horn bars C) 4×4-6 Dips D) 4x 8-12 Bench Dips METCON: 20:00 EMOM 10: 30 Double Under + 1 Snatch (BOTH MOVEMENTS, SAME MINUTE) Straight
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